Foods for Improved Fertility: A Vegetarian and Vegan Approach in Chinese Medicine and Modern Diet

By Dr Qing Ge, Registered Acupuncturist/ Chinese Medicine Practitioner

Dragonfly Acupuncture & Chinese Medicine

Introduction: Fertility and Food

What we eat has a profound influence on reproductive health. In Traditional Chinese Medicine (TCM), diet is seen as a powerful way to support the body’s natural balance, nourish the organs linked to fertility, and build the foundation for conception.

For vegetarians and vegans, this can be especially important: while avoiding animal products, it is still possible to tonify blood, strengthen the spleen, and nourish both kidney jing(essence) and kidney yang with the right plant-based foods.

Modern nutritional science also supports the role of dietary patterns—such as the Mediterranean diet—in improving fertility outcomes. A vegetarian or vegan adaptation of this diet, rich in legumes, whole grains, nuts, seeds, and fresh produce, can be both balanced and fertility-enhancing.

Chinese Medicine Approach: Tonifying Foods for Fertility

1. Blood-Tonifying Foods

Healthy, abundant blood is essential for nourishing the uterus, regulating cycles, and preparing the body for conception. In TCM, “blood deficiency” may present as fatigue, pale complexion, dizziness, or light menstrual flow.

Vegetarian & vegan blood-tonifying foods include:

Dark leafy greens (spinach, kale, silver beet, Asian greens)
Beetroot and carrots
Berries (blueberries, blackberries, mulberries) and dark grapes
Legumes (lentils, chickpeas, kidney beans, black beans, adzuki beans)
Tofu, tempeh, and soy milk
Eggs (rich in protein and micronutrients to support blood)
Whole grains (quinoa, brown rice, oats)
Nuts and seeds (black sesame seeds, pumpkin seeds, cashews, almonds)
Dried fruits (chinese red dates, goji berries, raisins, figs, apricots)

💡 Pair iron-rich plant foods with vitamin C (lemon, kiwi fruit, capsicum) to improve absorption.

2. Spleen-Supporting Foods

The Spleen in TCM is central to digestion and nutrient absorption. To keep it strong, focus on warm, cooked, and naturally sweet foods that are easy to digest. These help the body transform food into energy and blood.

Good foods for the Spleen include:

Cooked vegetables such as carrot, pumpkin, sweet potato, yam, and squash
Whole grains like rice, oats, millet, quinoa, and buckwheat
Legumes such as chickpeas, lentils, and tempeh
Nuts and seeds including almonds, walnuts, pine nuts, and sesame seeds
Gentle natural sweets like dates, figs, and raw honey

Foods that weaken the Spleen:
Cold, greasy, overly sweet, or processed foods such as ice cream, sugary treats, bread, pasta, cheese, milk, alcohol, and smoothies. Too much raw fruit—especially tropical fruits, citrus, melons, and bananas—can also burden digestion.

A simple guide is: if a food makes you feel bloated, fatigued, or having some phlegm in throat after eating, it is likely stressing your Spleen and best avoided.

💡 Pumpkin and adzuki bean stew with brown rice is spleen-supportive and vegan.

3. Kidney Jing(Essence) and Yang Tonifying Foods

In TCM, the Kidneys are seen as the root of fertility, storing essence (jing) and providing yang energy—the warmth and vitality needed for conception. Strengthening both Jing and Yang can improve reproductive resilience, circulation, and hormonal balance.

Vegetarian-friendly foods that tonify Kidney Jing & Yang include:

Black sesame seeds
Black beans, adzuki beans, and lentils
Walnuts
Seaweeds (nori, wakame, kelp, in moderation)
Mushrooms (shiitake, oyster, enoki)
Garlic, ginger, and cinnamon (warming yang foods)
Goji berries
Whole grains like quinoa and millet

Vegan options: tofu, tempeh, pumpkin seeds, chia seeds, hemp seeds, and cashews can provide added protein and minerals to further support Jing and Yang.

Special Considerations for Vegans

Vegans may need to pay special attention to certain nutrients that support fertility and overall reproductive health:

Vitamin B12: Essential for blood and nerve health. Found in fortified plant milks, nutritional yeast, or supplements.
Iron & Zinc: Emphasize legumes, nuts, seeds, and whole grains. Pair with vitamin C for better iron absorption.
Calcium: Sources include fortified soy milk, tofu set with calcium, almonds, sesame seeds, and leafy greens.
Omega-3 fatty acids: Choose chia seeds, flaxseeds, hemp seeds, and walnuts. Algal oil supplements are a plant-based source of DHA.
Protein: Ensure adequate intake from tofu, tempeh, legumes, quinoa, and nuts/seeds.

💡 A vegan fertility plate can include quinoa, roasted pumpkin, steamed kale, lentils, avocado, and a sprinkle of black sesame seeds.

Balancing Traditional and Modern Nutrition

While TCM offers a traditional lens, modern research—much of it conducted in Australia—has shown that Mediterranean-style diets support fertility. A vegetarian or vegan version emphasizes:

A wide variety of vegetables, fruits, legumes, nuts, seeds, and whole grains
Healthy plant oils such as extra virgin olive oil and flaxseed oil
Plant-based proteins like tofu, tempeh, and legumes
Minimising processed foods and refined sugars

Several Australian studies confirm that this style of eating is linked to better fertility outcomes in both natural conception and assisted reproductive treatments such as IVF.

Conclusion

Food is one of the most accessible tools to support fertility. By combining TCM principles—nourishing blood, strengthening the spleen, and tonify kidney jing (essence) and yang—with modern evidence on vegetarian and vegan diets, individuals can create a diet that supports reproductive health and overall wellbeing.

Every person’s constitution and fertility journey is unique, so consulting with your practitioner is always recommended to personalise dietary guidance.

🌿 Book in with Dr Qing Ge, Registered Acupuncturist & Chinese Medicine Practitioner, and begin your fertility journey feeling nurtured, supported, and empowered.

References

University of South Australia. (2022). A Mediterranean diet not only boosts health, but also improves fertility. Retrieved from https://www.unisa.edu.au/media-centre/Releases/2022/a-mediterranean-diet-not-only-boosts-health–but-also-improves-fertility
Rizzo, N. S., Jaceldo-Siegl, K., Sabaté, J., & Fraser, G. E. (2013). Nutrient profiles of vegetarian and nonvegetarian dietary patterns. Journal of the Academy of Nutrition and Dietetics, 113(12), 1610–1619.
Saunders, A. V., Craig, W. J., & Baines, S. K. (2012). Zinc and vegetarian diets. Medical Journal of Australia, 196(10 Suppl), 17–21.
Pawlak, R., Lester, S. E., & Babatunde, T. (2016). The prevalence of cobalamin deficiency among vegetarians assessed by serum vitamin B12: A review of literature. European Journal of Clinical Nutrition, 70(8), 866–870.
Li, Y., Chavarro, J. E., Malspeis, S., & Willett, W. C. (2011). Pre-pregnancy dietary iron intake and the risk of gestational diabetes: A prospective cohort study. Diabetes Care, 34(7), 1557–1563.